What to Do After a Sports Injury

Your body's pain response exists for a reason. With sharp pain, swelling, bruising, or instability, stop your activity and assess:

• Can you bear weight on the area without pain or instability?
• Is there visible swelling, bruising, or deformity?
• Do you have limited movement or extreme tenderness?

For ankle and knee injuries, the Ottawa Ankle and Knee Rules help determine whether imaging is needed. Seek urgent care for severe pain or inability to bear weight, obvious deformity, or numbness, tingling, or circulation issues.

The outdated RICE/PRICE method has been replaced by a modern, research-backed approach focused on optimal tissue healing. Movement and proper loading — not excessive rest — lead to faster, stronger recovery.

• Avoid deep tissue massage or aggressive stretching early — it can aggravate damaged tissue
• Gentle effleurage and compression can help manage swelling
• Avoid excessive rest — too much immobilization causes stiffness and weakness
• Encourage gradual movement to promote circulation and healing
• Reduce alcohol intake, which can slow tissue repair
• Focus on protein, hydration, and anti-inflammatory foods to support recovery

The Choose PT First initiative encourages seeing a physical therapist before other interventions like unnecessary imaging, medications, or delayed referrals.

• Early intervention prevents complications and speeds healing
• Movement-based rehab restores function faster than rest alone
• PT can assess whether further imaging is necessary
• No referral needed in New York — start right away

Once the acute phase passes, structured rehab restores strength, mobility, and function. Your plan should include:

• Pain-free movement to maintain joint mobility
• Strength training to rebuild stability and prevent re-injury
• Balance and proprioception work for better coordination
• Gradual return-to-sport drills to ensure full readiness

Skipping or rushing rehab can lead to compensation patterns, higher injury risk, and reduced performance.

We use cutting-edge technology to assess return-to-sport readiness and movement quality for everyone — not just athletes — ensuring a safe, data-driven return to activity.

We also use Keiser strength equipment for safe, effective training and light trainers to improve coordination and reaction time — while making rehab fun. With the My Kinvent app, your progress is in your hands, in real time.